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YSY Strongman Block 1
YSY Strongman Block 1
Please Enter your heaviest set for each exercise from the last 6 weeks. If you know your actual m
enter your Max into the Load and the reps completed as 1
Session 1
Exercise Intensity Load Sets Reps Notes
50% 0 3 10
RDL
Session 1
Exercise Intensity Load Sets Reps Notes
55% 0 3 10
RDL
Session 1
Exercise Intensity Load Sets Reps Notes
65% 0 3 10
RDL
Session 1
Exercise Intensity Load Sets Reps Notes
70% 0 3 10
RDL
Session 2
Notes Exercise Intensity Load Sets Reps Notes
Log, Axel 65% 0 3 10
or Barbell
clean and
press
65% 0 3 10
Floor Press
or Close
Grip Bench
Pendlay
60% 0 3 12
Row
Assited 2 reps left
press 3 8 to 12
chin ups/s
or in the tank
2 reps left
Lat Raise 3 15
in the tank
s/s Rolling
Session 2
Notes Exercise Intensity Load Sets Reps Notes
Log, Axel 70% 0 3 10
or Barbell
clean and
press
Floor Press 70% 0 3 10
or Close
Grip Bench
Pendlay
65% 0 3 12
Row
Assited 2 reps left
press 3 8 to 12
chin ups/s
or in the tank
2 reps left
Lat Raise 3 15
in the tank
s/s Rolling
Session 2
Notes Exercise Intensity Load Sets Reps Notes
Log, Axel 75% 0 3 10
or Barbell
clean and
press
75% 0 3 10
Floor Press
or Close
Grip Bench
Floor Press
or Close
Grip Bench
Pendlay
70% 0 3 12
Row
Assited 1 rep left in
press 3 8 to 12
chin ups/s
or 1 the
rep tank
left in
Lat Raise 3 15
the tank
s/s Rolling
Session 2
Notes Exercise Intensity Load Sets Reps Notes
Log, Axel 80% 0 3 10
or Barbell
clean and
press
Floor Press 80% 0 3 10
or Close
Grip Bench
Pendlay
75% 0 3 12
Row
Assited 1 rep left in
press 3 8 to 12
chin ups/s
or 1 the
rep tank
left in
Lat Raise 3 15
the tank
s/s Rolling
k lift Mazes
Row
Week 1
Session 3
Notes Exercise Intensity Load Sets Reps
Block 65% 0 3 10
deadlift (10-
15cm/4-6
inches)
65% 0 3 10
Zercher
Squat
65% 0 3
Feet up
bench
press
Yates Row
s/s Chest 60% 0 3
2 reps left
supported 3
press up in
DB row
the tank
2 reps left
3
s/s Barbell in the tank
n3 Session 4
Notes Exercise Intensity Load Sets
70% 0 3
Military
press
Feet up 70% 0 3
bench
press
Yates Row
s/s Chest 65% 0 3
2 reps left
supported 3
press up in
DB row
the tank
2 reps left
3
s/s Barbell in the tank
n3 Session 4
Notes Exercise Intensity Load Sets
75% 0 3
Military
press
75% 0 3
Feet up
bench
press
Feet up
bench
press
Yates Row
s/s Chest 70% 0 3
1 rep left in
supported 3
press up 1 the
DB row rep tank
left in
3
s/s Barbell the tank
n3 Session 4
Notes Exercise Intensity Load Sets
80% 0 3
Military
press
Feet up 80% 0 3
bench
press
Yates Row
s/s Chest 75% 0 3
1 rep left in
supported 3
press up 1 the
DB row rep tank
left in
3
s/s Barbell the tank
Session 4
Reps Notes
10
10
12
8 to 12
15
Session 4
Reps Notes
10
10
12
8 to 12
15
Session 4
Reps Notes
10
10
12
8 to 12
15
Session 4
Reps Notes
10
10
12
8 to 12
15